Picking the Best Program for You
When it comes to your personal fitness, knowing the different exercise possibilities available to you can help.
Looking for a workout to conform to your specific needs? Interval Training might be for you!
Interval Training, whether low intensity or high intensity is an excellent way to make sure you stay active, especially when you are in need of a workout plan that can conform to your daily life.
"Interval training theoretically offers an advantage over continuous training for debilitated populations because lactate, accumulated during higher-intensity work, is partially permitted to clear during periods of rest."
(Preusser, B.A., Winningham, M.L., & Clanton, T.L., 1994)
Types of Interval Training
Low Intensity
Low Intensity Interval Training is a low impact training program completed in intervals with a longer recovery period in between sets. It is also a good way to stay active even on a rest or recovery day, in between other training.
Benefits: improves inspiratory muscle endurance, can help reduce the risk of cardiovascular disease, can help lower blood pressure, and helps with weight loss
High Intensity
High Intensity Interval Training is a high impact training program completed in intervals with shorter recovery periods in between sets. This is a good way to get in a more explosive workout out in less time.
Benefits: improves inspiratory muscles endurance and strength, can help reduce the risk of cardiovascular disease, help with weight loss, relieve stress, and strengthen bones
How to Incorporate Interval Training into your Routine
Interval Training can be seen through many different exercises you might already be incorporating into your workout routine
Step 1: STRETCH
No matter what type of exercise you do, it is important to make sure that you begin with stretching so that you are able to protect and keep your body in the best shape possible!
Step 2: CARDIO
Cardio can be incorporated into either High or Low intensity Training...
- For those interested in High Intensity Interval Training an excellent way to get your heart pumping is through RUNNING! (Ex: A quick break in between sprints both long or short distances)
- For those interested in Low Intensity Interval Training a great way to get your steps in is through WALKING! (This can be both long or short distances.)
Step 3: STRENGTH TRAINING
Strength Training can be done through many different avenues, all you need to do is find the ones that you enjoy most!
- For a High Intensity lifting session you can choose to participate in powerlifting, body building, doing cross-fit, or even just find some weights and start strength training.
- For a Low Intensity lifting session you can choose to participate in Resisted Band Exercises, Seated Exercises, or even Water Aerobics.
Coming to a Decision
When it comes down to it our hectic days can get the best of us, but by introducing interval training into your daily routine, you are able to cut down on the time it takes to get your full workout in.
Low Intensity Interval Training
Low Intensity interval Training has the possibility to help individuals that may have factors that put limitations on how they are able to conduct an exercise program.
If you are trying to overcome an injury, have health related conditions that require you to take it slow, or even if you seem to not have much energy at the time of your planned workout, you would benefit from a Low Intensity Interval Program.
High Intensity Interval Training
High Intensity Interval Training has the possibility to help everyone interested in getting a rigorous exercise in and has been shown to help with different health related conditions.
"Concerning the effects of HIIT interventions compared to all other interventions, the overall result of the meta-analysis performed shows favorable results for body weight, BMI, systolic BP, VO2max and HbA1c." (Lora-Pozo, Lucena-Anton, Salazar, Galán-Mercant, & Moral-Munoz, 2019)
References
- Lora-Pozo, I., Lucena-Anton, D., Salazar, A., Galán-Mercant, A., & Moral-Munoz, J. A. (2019). Anthropometric, cardiopulmonary and metabolic benefits of the high-intensity interval training versus moderate, low-intensity or control for type 2 diabetes: systematic review and meta-analysis. International Journal of Environmental Research and Public Health, 16(22), 4524. https://doi.org/10.3390/ijerph16224524
- Preusser, B. A, Winningham, M. L., & Clanton, T. L. (1994). High- vs low-intensity inspiratory muscle interval training in patients with COPD. Chest, 106(1), 110–117. https://doi.org/10.1378/chest.106.1.110